Workout of the Day October 30, 2016

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Part 1

3 Rounds

10 Pull ups
5 squats
10 back ext

Part 2

5 Rounds

Row cals or run 0.36mi or bike sprint 3 min
10 Alternating One-Arm Dumbbell Snatches
10 v ups
10 Goblet squats
10 push ups
10 box jumps or step ups

Rest 5 min between rounds

I'd prefer to see the rower used, and its a row for 50 calories. Make sure the rower is set to cals. The run should be at a high pace the distance can be between 0.30 to 0.36, it should be in the 3 min range. The bike actually should have the tension up higher, and sprint! Remember to alternate hands each rep in the snatch. This part might take close to an hour.

Workout of the Day October 25, 2016

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Alternating movements every 2 minutes, for 18 minutes:
Turkish Get-Ups x 2 reps each arm
Bulgarian Split squat 7 per side
Plank 45-60 seconds

Complete 2 turkish get ups per arm within 2 min, then rest the remainder of the 2 min. In the next 2 min do 7 split squats per side, rest the remainder of the 2 min once the squats are done. In the next 2 min plank for 45-60 seconds, then rest and start over with the get ups. Complete this for 6 cycles, or 18 min. Do not do any extra work in these 2 min.

Part 3

5 Rounds

2 minutes
10 Alternating One-Arm Dumbbell Snatches
10 Step ups
Burpees As many as possible in time remaining

Rest 2 minutes between rounds

Workout of the Day October 22, 2016

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Part 1

3 Rounds

10 Pull ups
5 Push ups
5 squats
10 back ext


Part 2

30 min

5 Push-Ups
10 Goblet Squats
15 Kettlebell Swings
0.12 mi Run

In teams of two, with one partner working at a time. Each partner will switch after completing a full round. You can't switch mid round. If you are unable to run, row 250M. If you don't have a partner, rest 1:1.

Part 3

2-3 rounds

15 v ups
30 sec single arm farmers carry per side
60 sec plank

Workout of the Day October 17, 2016

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Part 1

3 Rounds
 

5 Push ups
10 squats
10 back ext

 

Part 2

5 Rounds

Dumbbell Shoulder Press x 4-6 reps
Rest 60 sec
Farmer’s Carry approx 100M
Rest 60 seconds

Remember that there is no leg drive in the shoulder press, and I'd like to see them done standing. Build in load for the press as you go. Challenge the load in the farmers carry.

Part 3

4 minutes of:
4 Pull-Ups
8 Push Presses

Rest 4 minutes

4 minutes of:
15 Kettlebell Swings
15 Push-Ups

With the push presses, you can use leg drive.

Part 4

If there time core drills

Workout of the Day October 14, 2016

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Part 1

3 Rounds

10 Pull ups
10 Push ups
10 squats
10 back ext

Part 2

Five Rounds

8 Single Arm Bent Over Dumbell Row per side
Rest 45 seconds
12 Single-Leg Glute Bridges per side
Rest 45 seconds
Supine Chinese Planks holds 20-30 seconds
Rest 45 seconds

Part 3

Team up in teams of 2
5 Rounds each of:
Row 250M
10 Dumbell Thrusters

The first partner has to complete a full round of the row and thruster before the second partner can start. You can sub a 80 sec sprint on the bike or a 0.12mi sprint on the treadmill. I'd prefer the rower get used. And to note, it is 5 rounds each partner, for a total of 10 rounds. If you have no partner, just rest 1:1 with how long it takes to complete the work.

Workout of the Day October 1, 2016

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Part 1

3 Rounds

7 push ups
10 squats
10 back ext

Part 2

7 min
7 push press
7 pull ups
7 goblet squats

**Rest 3 min**

7 min
7 heavier kettlebell swings (14 if using a lighter one)
7 burpees

**Rest 3 min**

7 min
36 jump ropes
12 wall balls
6 hanging knee raises or v ups

**Rest 3 min**

7 min
14 row for calories or bike for 40 sec or run for 40 sec
14 burpees

Workout of the Day September 28, 2016

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.

Part 1

3 Rounds

10 Pull ups
10 push ups
10 squats
10 back ext

Part 2

20 rounds
Row or bike or run
45 sec hard
45 light or recovery pace

Part3

3 sets
10 hanging knee raises
20 supermans
60 sec plank

This is for quality and not time.

Workout of the Day September 23, 2016

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.


Part 1

3 Rounds

10 Pull ups

5 squats
10 back ext

10 Step ups per leg

Part 2

1 Pause Squat + 2 squats

Build to a challenging set of the above. For the pause squats, pause for a 3 count in the bottom of the squat, follow the pause up with 2 more non pause back squats. Keep tension in the torso while in the squat.

Part 3

21-15-9

Push ups

Goblet Squat

Do 21 of each movement, then 15 of each, then 9 of each.

Part 4

Core drills of your choosing.

Workout of the Day September 20, 2016

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 push ups
10 squats
10 back ext

10 Step ups per leg

 

Part 2

 

3 Rounds

 

5 Hanging Knee raises

5 Ring rows

5 Pull ups

 

Rest a minimum of 1 min between rounds. This part is not a race, make the res happen. Do jumping pull ups with a slow negative if you don't have pull ups.

 

Part 3

 

21 minutes

Alternating every min on the min

 

10 Burpees

15 Kettlebell swings

30-40 Jump ropes

 

For this format, do 10 burpees in the first minute, rest till the second min starts then do 15 kettlebell swings, rest till the 3rd min starts then do the 30-40 jump ropes. Continue in this fashion till the 21 min (7 rounds) are up.  

Part 4

Walking Lunges

Minimum of 100...

Pick your poison.

Workout of the Day September 15, 2016

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 push ups
10 squats
10 back ext

10 Step ups per leg

*** Couch Stretch ***

Part 2

Back Squat

3-3-3-3-3

Increase the weight as needed per set

Part 3

With a 10 min time cap, see how far you can go:

15 Ring rows or pull ups

10 Thrusters (lighter weight)

15 Ring rows or pull ups

10 Thrusters (a little heavier)

15 Ring rows or pull ups

10 Thrusters (a little heavier)

15 Ring rows or pull ups

10 Thrusters (a little heavier)

15 Ring rows or pull ups

10 Thrusters (a little heavier)

Increase the thruster weight as you make you way along the workout. Use dumbells or barbells.

Workout of the Day August 30, 2016

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 push ups
10 squats
10 back ext


Part 2


Back Squat
8-6-4-4


Warm up to your starting set, add weight as you go.


Part 3


20 Thruster
20 Pull ups
20 Burpees


Rest 10 min

Then repeat the above

Workout of the Day August 27, 2016

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 Pull ups
5 push ups
7 squats
10 back ext

Part 2

3 Rounds

4-6 Shoulder Press
Rest 90 sec
10-12 Bent over single arm dumbell row
Rest 90 sec

Part 3

50 Wall Balls
25 Kettlebell Swings
50 Push ups
25 Kettlebell Swings
50 Wallballs